Laura, Paige, Claira and JoJo

(Extended Warmup) EMOM x 9 MINUTES
MIN 1 – 6-8 Front Rack Alt. Lunges*
MIN 2 – :45 Rope Climb Practice
MIN 3 – :45 EZ Bike
*Start Light and end at or slightly past workout weight.

4 ROUNDS FOR TIME
30/25 Cal Bike
20 V-Ups
10 DB Front Rack Alt. Lunges
3 Rope Climbs

PRIMARY WORKOUT GOAL → Let’s fight to maintain an uncomfortable but sustainable pace throughout the workout. This means keeping the bike to 2:30 at most, going unbroken on the lunges, and finishing the Rope Climbs in a 1:00 or less.